BodyRock Christmas Workouts #9-12

4 min yoga warm up

Part 1: 10/50s -- 4x

sB prisoner squat jumps (#40) - 38

elevated reptile pushups - 8

sB front/back squats - 7

sB OH lunge & press - 8

Part 2: 10/50s -- 4x

burpee/knee raises -8

bench tuck (on floor)/dip stat pull ups - 8

tri dip/V-raise  - 11

elevated inverted rows - 25

Part3: 10/50s -- 4x

scorpion pushup,1/2 burpee (alt) - 6

step ups L - 32

scorpion pushup, 1/2 burpee - 5

step ups R - 31

Part 4: 10/50s -- 4x

ugi ab tucks (alt sides) - 26

side V crunch R - 26

side V crunch L - 25

*ugi ab tucks (alt sides) - 23

*bonus round

8 min hand stand skill work:

find balance

total workout time: 20 min

wed eats

7 - 3 eggs, 1 cup blueberries

11 - buffalo burger patty, 1/2 squash, 2 tbsp raisins, apple

245 - 1 cup casserole leftover w/ added spinach, 1/3 nuts/seeds

630 - 1.5 cup paleo jumbalaya w/ spinach